Still at 170. Need to eat more. Urgh.
Dieselcrew Shoulder Warmup - 5lbs
Bench: 45, 95, 95, 135
6x3 - 165lbs
Sucked. I couldn't get the bar to fall properly into my lats, and repeatedly set my arch incorrectly. Hoping I can remedy this before the next time I max out.
Press: 45
115lbs - 5, 5, 5, 5, 4
I blame this one entirely on the gym's shitty music selection. It should have been 5x5.
Oh well. Going for 5x5 at 120 next week, hopefully getting it either then or the following week. Goal is 5x5 with 135 at the end of the summer.
Blast Strap Push-Ups:
10, 10, 8, 6, 7
Squeezing the fuck out of your abs and glutes does a surprising amount to help with these.
Chest-Supported Row:
5x10 - +60lbs
Last time doing these until the next time I'm in SD. Darn.
Sunday, June 13, 2010
Friday, June 11, 2010
2010-06-11 SE Lower
Dieselcrew Shoulder Warmup - 5lbs
Squat: 135, 185, 225
7x2 - 280lbs
It wasn't until about halfway through this that I remembered that the entire point of the SE work is to help me (and my body) internalize the form and cues for the lift. Oddly enough, that was also the point at which the reps got a whole hell of a lot easier.
Need to remember to push as hard as possible, though. I'm getting lazy on speed.
Deadlift: 135, 225
5x1 - 275lbs
Decent.
Front Squat: 135
5x5 - 210
Getting even mildly psyched up on these (basically just breathing heavily and storming over to the rack when it's time to go for the set - no internal music, etc. the way it is for the core lifts) makes everything so much easier.
Lat Pulldown:
10x 70, 85, 85, 70, 70
1, 2, and 5 were very well-executed. 3 and 4 less so.
Expecting to get some better feeling from pull-ups now.
Hanging Leg Raise:
5x10
Last couple of sets kinda stopped counting after about rep 6, but w/e.
Squat: 135, 185, 225
7x2 - 280lbs
It wasn't until about halfway through this that I remembered that the entire point of the SE work is to help me (and my body) internalize the form and cues for the lift. Oddly enough, that was also the point at which the reps got a whole hell of a lot easier.
Need to remember to push as hard as possible, though. I'm getting lazy on speed.
Deadlift: 135, 225
5x1 - 275lbs
Decent.
Front Squat: 135
5x5 - 210
Getting even mildly psyched up on these (basically just breathing heavily and storming over to the rack when it's time to go for the set - no internal music, etc. the way it is for the core lifts) makes everything so much easier.
Lat Pulldown:
10x 70, 85, 85, 70, 70
1, 2, and 5 were very well-executed. 3 and 4 less so.
Expecting to get some better feeling from pull-ups now.
Hanging Leg Raise:
5x10
Last couple of sets kinda stopped counting after about rep 6, but w/e.
Thursday, June 10, 2010
2010-06-10 ME Upper
ME Upper
Deloaded today, because I needed to get home early and cook stuff for my ex, who is coming over for a few hours. Intrigue shall ensue.
DB Press: 5x30s
5x5 - 50s
Will work these upwards.
Lat Pulldown:
5x10 - 85lbs
Had to take some brief intra-set breaks to let my forearms recuperate a bit, but got a good lat feeling here. I may just take up some straps or something for next week.
Chest-Supported Row:
5x10 - +50lbs
Decent.
Plate Halo:
2x10ea - 25lb Plate
Deloaded today, because I needed to get home early and cook stuff for my ex, who is coming over for a few hours. Intrigue shall ensue.
DB Press: 5x30s
5x5 - 50s
Will work these upwards.
Lat Pulldown:
5x10 - 85lbs
Had to take some brief intra-set breaks to let my forearms recuperate a bit, but got a good lat feeling here. I may just take up some straps or something for next week.
Chest-Supported Row:
5x10 - +50lbs
Decent.
Plate Halo:
2x10ea - 25lb Plate
Monday, June 7, 2010
2010-06-07 ME Lower
Who's got two thumbs and a 385 raw dead? THIS GUY.
Dieselcrew Shoulder Warmup - 5lbs
Deadlift: 135, 135
3x 185, 225, 275
1x 315, 385, 345, 345 (held for 15 seconds)
Really ugly rep to rerack x 315
Setup badly for the 385, but I got it. Fucking sweet. Steven and Erik both say it was a hellaciously ugly rep, probably due to the setup. Really felt in back. Lockout was actually a bit of an issue, possibly because of the bad back position.
Seems like my back's the weak link now. Upping the weight on SE Lower to 275 to improve form. May try doing GMs again for a back accessory, since the Hatfield raises didn't work out so well.
Lunges:
5x5ea - 75lbs Each Hand
Less dead than last week.
Back Raises:
3x10 - 85lb DB
Parents called me home (and are now proceeding to do absolutely nothing while I type this up - I should have stayed and finished up, but we had a bit of a row yesterday so I'm trying to stay on their good side). I might have stopped anyway on account of the tension headache flaring up a bit - couldn't put my chin to my chest the way I can at the RSF, thanks to a big screw sticking out right where my forehead would haev gone.
Currently weighing in at about 171. Goal is to eat 5,000 paleolithically-available calories (or more) per day for the entire next training cycle, never get less than 8 hours of sleep, imbibe no alcohol, and try not to let a couple of things get to me (...fortunately, I'm no longer the type to let things like that stay long, but I was seriously hoping to never have to deal with one of them ever again).
Dieselcrew Shoulder Warmup - 5lbs
Deadlift: 135, 135
3x 185, 225, 275
1x 315, 385, 345, 345 (held for 15 seconds)
Really ugly rep to rerack x 315
Setup badly for the 385, but I got it. Fucking sweet. Steven and Erik both say it was a hellaciously ugly rep, probably due to the setup. Really felt in back. Lockout was actually a bit of an issue, possibly because of the bad back position.
Seems like my back's the weak link now. Upping the weight on SE Lower to 275 to improve form. May try doing GMs again for a back accessory, since the Hatfield raises didn't work out so well.
Lunges:
5x5ea - 75lbs Each Hand
Less dead than last week.
Back Raises:
3x10 - 85lb DB
Parents called me home (and are now proceeding to do absolutely nothing while I type this up - I should have stayed and finished up, but we had a bit of a row yesterday so I'm trying to stay on their good side). I might have stopped anyway on account of the tension headache flaring up a bit - couldn't put my chin to my chest the way I can at the RSF, thanks to a big screw sticking out right where my forehead would haev gone.
Currently weighing in at about 171. Goal is to eat 5,000 paleolithically-available calories (or more) per day for the entire next training cycle, never get less than 8 hours of sleep, imbibe no alcohol, and try not to let a couple of things get to me (...fortunately, I'm no longer the type to let things like that stay long, but I was seriously hoping to never have to deal with one of them ever again).
Sunday, June 6, 2010
2010-06-06 SE Upper
Good day today. Love me some chest-supported rows.
Dieselcrew Warmup: 5lbs
Bench: 45, 95, 135
6x3 - 160lbs
Press: 45
5x5 - 110lbs
...might have had a few 6-rep sets in here. I love pressing too much.
This was pretty damn easy.
Blast Strap Push-Up:
10, 10, 6, ~7, 7 (failed 8th)
Fuuuuuu
Chest-Supported Row:
55lbs - 12, 10, 10, 10, 11
Might have had a 4th set of 10 before the 11-rep one.
Focusing on getting a stretch and contraction in my lats on this. Repeating weight on Wednesday, adding 5lbs on Friday.
Plate Halo:
2x10ea - 25lbs
Yay.
Dieselcrew Warmup: 5lbs
Bench: 45, 95, 135
6x3 - 160lbs
Press: 45
5x5 - 110lbs
...might have had a few 6-rep sets in here. I love pressing too much.
This was pretty damn easy.
Blast Strap Push-Up:
10, 10, 6, ~7, 7 (failed 8th)
Fuuuuuu
Chest-Supported Row:
55lbs - 12, 10, 10, 10, 11
Might have had a 4th set of 10 before the 11-rep one.
Focusing on getting a stretch and contraction in my lats on this. Repeating weight on Wednesday, adding 5lbs on Friday.
Plate Halo:
2x10ea - 25lbs
Yay.
Friday, June 4, 2010
2010-06-04 SE Lower
Got in too late to actually hit the pulldowns or ab work. FUCK.
Might do some stuff later tonight, I guess.
Dieselcrew Shoulder Warmup w/ 5lb DBs
Squat: 135, 185, 225
7x2 - 275lbs
Not sure if I'm sitting back far enough, but at least I was fitting in a pretty solid groove.
Deadlift:
5x1 - 225lbs
Almost pulled a trap here, but...didn't. Groove feels solid for Monday.
Front Squat: 135
5x5 - 205lbs
YES. Pretty damn easy, too.
Might do some stuff later tonight, I guess.
Dieselcrew Shoulder Warmup w/ 5lb DBs
Squat: 135, 185, 225
7x2 - 275lbs
Not sure if I'm sitting back far enough, but at least I was fitting in a pretty solid groove.
Deadlift:
5x1 - 225lbs
Almost pulled a trap here, but...didn't. Groove feels solid for Monday.
Front Squat: 135
5x5 - 205lbs
YES. Pretty damn easy, too.
Wednesday, June 2, 2010
2010-06-02 ME Upper
This was amusing.
Dieselcrew Shoulder Warmup - 5lbs
Bench: 45, 95
3x 120, 145, 170
1x 200
CG Bench:
3x 155, 175
Lulz.
Rolling DB Extensions:
25lb DBs - 8, 8
30lb DBs - 6
...kinda meh. Starting to think I should use a compound movement here and try to build up shoulder strength (DB Pressing or somesuch - not QUITE what I have on SE Upper, but close).
EDIT: Strongly considering DB Bench and Dips in here, though I won't make a decision until I'm back in Berkeley.
Pulldowns:
10x 70, 85, 70, 70, 70
Kinda feeling it.
Chest-Supported Row:
10x +55, +65, +55, +50, +50
Plate Halos: This is always the same shit, I'm not wasting the time to write it down.
My lats better be fucking huge by the time I get back to Berkeley.
Dieselcrew Shoulder Warmup - 5lbs
Bench: 45, 95
3x 120, 145, 170
1x 200
CG Bench:
3x 155, 175
Lulz.
Rolling DB Extensions:
25lb DBs - 8, 8
30lb DBs - 6
...kinda meh. Starting to think I should use a compound movement here and try to build up shoulder strength (DB Pressing or somesuch - not QUITE what I have on SE Upper, but close).
EDIT: Strongly considering DB Bench and Dips in here, though I won't make a decision until I'm back in Berkeley.
Pulldowns:
10x 70, 85, 70, 70, 70
Kinda feeling it.
Chest-Supported Row:
10x +55, +65, +55, +50, +50
Plate Halos: This is always the same shit, I'm not wasting the time to write it down.
My lats better be fucking huge by the time I get back to Berkeley.
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